The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. I trained with my buddy Chris and here is what we did...
Banded Lying Leg Curl
This is the band I used: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 8 reps with 50bs + band
Set 2 x 8 reps with 65lbs + band
Set 3 x 8 reps with 80lbs + band
Set 4 x 8 reps with 95lbs + band
Set 5 x 8 reps with 110lbs + band
Set 6 x 6 reps (failure) with 125lbs + band -> drop to 65lbs + band x 12 reps (failure)
*The key here is add a band to facilitate an intense peak contraction. Aim to hold the weight for a split second in the contracted position before lowering the weight with control.
Here is a picture of how I set this up:
Superset: Leg Extensions & Sled Pull
I used a sled similar to this: https://www.elitefts.com/eliteftstm-compact-dragging-sled.html. Also, be sure to perform several warm-up/feeder sets leading up to your working weight on leg extensions. Don’t begin the sled drag until you’re up to the working weight on extensions - FYI.
Round 1
Leg Extensions x 12 reps with 230lbs
Immediately followed by…
Sled Drag x 30 yards with 145lbs added
Round 2
Leg Extensions x 10 reps with 250lbs
Immediately followed by…
Sled Drag x 30 yards with 145lbs added
Round 3
Leg Extensions x 8 reps with 270lbs
Immediately followed by…
Sled Drag x 30 yards with 145lbs added
Round 4
Leg Extensions x 6 reps with 290lbs
Immediately followed by…
Sled Drag x 30 yards with 145lbs added
*Hold the contracted position for a split second on the extensions and flex hard. Go straight to the sled and drag it walking backwards to set your quads on fire!
Goblet Squats
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 120lbs
Set 4 x 10 reps with 130lbs
*The key on these today is to perform them flat footed with a semi-wide stance and toes pointed slightly outward. We already hammered our quads with the previous superset so here the goal is a more traditional squat. I like goblets because they are easier on my lower back.
Here is a video:
[youtube=https://www.youtube.com/watch?v=64mZWs1NxHg]
Cambered Bar Stiff-Legged Deads
I used a cambered bar so I could center the weight better vs. a standard barbell where the weight is out in front - FYI.
Set 1 x 8 reps with 145lbs
Set 2 x 8 reps with 165lbs
Set 3 x 8 reps with 185lbs
*The key here is the stretch more so than the weight you move. I’m forced to go light due to my lower back so adjust the weight as always per your ability. Drop your hips back get a good stretch at the bottom. I added 10lbs plates to the bar to provide a greater range of motion.
That concluded this leg workout.
Train hard!
Mark